Mon 11th Jan 2021 at 8:00am by Steve Shaughnessy

Run > Medium Long Run

  • Time
    1:35:20
  • Miles
    11.09
  • Min/mi
    8:36
  • Pacing
    60%
  • WAVA
    65.99
  • Stride(cm)
    116
  • Cals
    1181
  • Cadence
    161
  • BPM
    153
  • %MHR
    89.3
  • B/mi
    1313
  • Asc(m)
    311
  • Hillscore
    24
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:35(9:35/m) 137/152bpm 108cal 6.26/6.97mph
2) 1m - 8:54(8:54/m) 145/156bpm 107cal 6.75/7.28mph
3) 1m - 8:52(8:52/m) 154/165bpm 112cal 6.77/7.64mph
4) 1m - 8:32(8:32/m) 158/167bpm 111cal 7.03/7.97mph
5) 1m - 9:00(9:00/m) 156/165bpm 116cal 6.66/8.04mph
6) 1m - 10:45(10:45/m) 153/168bpm 133cal 5.58/9.2mph
7) 1m - 8:56(8:56/m) 158/174bpm 115cal 6.71/9.35mph
8) 1m - 8:16(8:16/m) 155/160bpm 103cal 7.26/8.25mph
9) 1m - 7:34(7:34/m) 156/162bpm 95cal 7.92/9.31mph
10) 1m - 7:15(7:15/m) 154/163bpm 88cal 8.28/8.89mph
11) 1m - 7:48(7:48/m) 155/164bpm 93cal 7.7/8.54mph
12) 0m - 1(7:39/m) 158/158bpm 7.84/7.33mph
9:35 8:54 8:52 8:32 9:00 10:45 8:56 8:16 7:34 7:15 7:48 1

Pace

34% 37% 12% 16% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:45 4:45 9:31 133 79-148 1265 155 120-164 4/10
1.00 9:35 4:49 9:39 141 135-152 1360 159 154-166 7/3
1.50 14:00 4:25 8:51 142 136-149 1256 159 156-166 6/8
2.00 18:28 4:28 8:57 148 142-156 1324 160 148-164 6/1
2.50 23:01 4:33 9:06 154 144-159 1401 161 154-166 19/1
3.00 27:23 4:22 +4 8:44 154 149-165 1345 160 152-168 10/2
3.50 31:48 4:25 8:50 158 149-163 1396 161 156-168 16/1
4.00 36:10 4:22 +15 8:44 159 150-167 1389 161 122-168 10/1
4.50 40:11 4:00 8:01 157 151-162 1257 162 156-166 7/1
5.00 46:38 6:28 +1:28 12:55 156 137-165 2015 160 122-168 36/1
5.50 53:58 7:20 +47 14:39 153 145-161 2242 154 122-168 72/3
6.00 1:00:37 6:40 +2:25 13:19 154 125-168 2051 160 122-176 12/15
6.50 1:06:51 6:14 +1:45 12:29 158 149-174 1971 166 122-190 0/99
7.00 1:11:20 4:28 8:57 157 152-166 1404 162 156-172 28/12
7.50 1:15:38 4:18 +20 8:36 155 149-159 1333 163 122-188 13/3
8.00 1:19:56 4:18 8:37 155 150-160 1335 163 156-168 31/1
8.50 1:24:30 4:33 +38 9:07 157 151-162 1431 164 158-170 9/31
9.00 1:28:08 3:38 7:17 155 150-162 1128 163 158-166 2/33
9.50 1:31:42 3:34 7:09 155 150-163 1108 162 154-168 0/46
10.00 1:35:23 3:40 7:21 153 149-157 1124 162 160-166 1/16
10.50 1:40:06 4:43 +57 9:27 156 145-164 1473 163 122-172 2/8
11.00 1:44:57 4:51 +49 9:43 154 130-162 1495 164 122-178 9/5

Heart

153/174max
  • Show Beats/Mile

Elevation

Asc 311m, Range 176m, Flat prediction 1:23:43
Elevation Graph
Biggest Climbs (m) Min/mi
174 2.6% 9:59
39 4.2% 8:40
27 4.2% 9:57
See your biggest climbs

Cadence

161 (190 max) Stride Length: 116cm Run: 97.7% Walk: 2.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:38 55.17% More
800m 3:24 6:50 64.31% More
1km 4:21 7:00 65.64% More
Mile 7:00 7:00 69.41% More
5k 24:23 7:51 68.06% More
5 miles 44:19 8:52 61.30% More
10k 1:00:40 9:46 56.08% More
10 miles 1:34:33 9:27 59.65% More

Predictions

Dist Time Per Mile WAVA
1M 7:25 7:25 65.58
5km 24:43 7:57 67.12
5M 40:56 8:11 66.37
10km 51:33 8:18 65.99
10M 1:25:25 8:33 66.03
Half 1:53:46 8:41 65.20
20M 2:58:14 8:55 65.95
Mara 3:57:22 9:04 66.04
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